Daily WOD

Saturday, 21/10/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 20 minutes: 5 Burpees 5 Power Snatches (45/30kg) 5 Box Jumps (30/24") 5 OHS 5 Toes-to-Bar 5 Hang Snatches 200m Run   or   B) "Marston" AMRAP in 20 minutes: 1 Deadlift (183/127.5kg) 10 Toes-to-Bar 15 Bar-facing Burpees ...

Friday, 20/10/17

Partner WOD AMRAP in 22 minutes: With a 20/15kg plate (^25/20kg) 15 Pushups each (toes on the plate) 8 OH Lunges (alt sets) 8 Weighted Squats (alt sets) 10 G2OH (alt sets) 40m Weighted Carry (alt) ...

Thursday, 19/10/17

A) E45S for 10 rounds:   2 High Hang Cleans   Then   B) In teams of 3   4500m Row   - rotate every 300m   or   C) REMOM for 12 minutes: 10 Strict HSPU 10 Pistols (L) 10 Strict Pull-Ups 10 Pistols (R) ...

Wednesday, 18/10/17

A) Deadlift 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 DB Snatches (LH) 10 DB Snatches (RH) 10 Toes-to-Bar 30 Double Unders ...

Tuesday, 17/10/17

2 rounds for time:   40 Box Jumps (24/20") 30 Pull-Ups 20 Shoulder to Overhead (62.5/45kg)   400m Run 30 Pushups 20 Power Cleans (62.5/45kg) ...

Monday, 16/10/17

A) Back Squat 7-7-5-5-3-3-3-3-3 B) AMRAP in 7 minutes: 10 Ring Dips 10 Weighted Step-ups (15/10kg plate. 24/20") 10 Hollow Rocks 30 Double Unders ...

Sunday, 15/10/17 – Rest day.

Saturday, 14/10/17

7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   A) AMRAP in 25 minutes:   600m Run 20 Alt DB Snatches (20/15kg) 3 Rope Climbs   or   B) "Tiff" With a 25 minute cap:   2400m Run   then AMRAP   11 Chest-to Bar Pull-Ups 7 Hang Cleans (70/50kg) 7 Push Presses (70/50kg) ...

Friday, 13/10/17

All the best to Rod and the Queensland Masters League team defending the title on the Gold Coast.   A) Partner WOD   Synchro   AMRAP in 10 minutes: 3,3 / 6,6 / 9,9 etc Burpee Box Jumpovers (24/20") Deadlifts (102/70kg) B) 5 x 10 DB Thrusters ...

Thursday, 12/10/17

A) Overhead Squat or Snatch Balance 6-6-4-4-2-2-2-2 B) Snatch - 15 minutes ...